Yoga To Get Grounded

One of the best cures for swirly, chaotic energy is movement! Ground yourself with this 30-minute yoga practice. Disconnect from the hustle and bustle, and spend time reconnecting to your breath, your body, and your power.

Transcript

Hi friends,

Welcome.

My name is Megan and today I'm going to lead you through a vinyasa yoga practice to help you feel grounded.

Let's begin in child's pose.

Bring your big toes together,

Separate your knees.

And then I want you to create some length in your upper body.

So walk yourself out nice and long.

And then bring your chin or your forehead to rest comfortably on the mat or the earth.

And if those things feel too far away,

Maybe you bring a pillow or a block underneath your head.

I want you to get into this habit of seeking what works for you,

Even if that means asking for help through a tool or a person.

Once you're in child's pose,

Let's ignite and really establish a connection to breath here.

So take a deep breath in.

And then let a deep breath come out.

Let's do that one more time.

Fill up your lungs,

Feel them expand and grow big.

And exhale,

Feel them empty.

One release.

And let's get access to just the sensation of feeling grounded here through your hands.

Spread out the bones of your hands.

Come into the power of your fingertips.

If you're like,

How do I do that?

I want you to think about and then actually do it.

Pull your fingertips back.

So without moving them,

Give a gentle pull.

Like lock them into place,

But pull them back.

And so that's what we're going to create is this action of just pulling,

Pulling,

Pulling.

And then you can combat that even with a pressing.

So now press into your fingertips and then pull,

Press and pull,

Press and pull.

It's very similar,

Right,

To the ebb and flow of your breath.

Now see if you can give your toes a gentle pressing and pulling.

So fan out your toes here.

I find it easier to do that when I rock my hips side to side.

If you're new to my classes or my practice,

I'm a mover.

I'm constantly moving.

So I love to wiggle into poses and breathe into poses.

And so that's what I want to invite you into.

So let's take one more breath here.

Big breath in.

And then clear it out.

On your next inhale,

Rise up,

Downward facing dog.

Bring your feet about hip width distance apart,

Hands shoulder width distance apart.

See if you can lengthen out the back of your neck here.

So shake your head no.

And then shake your head yes.

Let your eyes settle and land on one spot.

Just kind of see what you see.

Continue to ignite your lungs.

Keep tapping into breath.

And then now that we're in a different pose,

I want you to reconnect to your physicality.

Ground into your fingertips.

Press into the mounds under your toes.

Now,

It's totally fine if your heels do not touch the ground.

That's fine.

I want you to put a little bend in your knees.

And then press through your heels.

Ground into the outer edges of both feet.

So you start to wake up the back sides of your legs.

Let's play with that a little.

So you're going to soften your knees.

Press into the outer edges of your feet.

And then take your bum just kind of let's do this sway a little side to side.

Yeah,

We get up.

So we're just inviting in sensation,

Life,

Energy.

Good.

Take a breath in.

As you breathe out,

Walk your feet to your hands.

Land in Ragdoll Forward Fold.

Bring your feet about hip width distance apart,

Maybe a little wider.

To create the bind for Ragdoll,

Bring opposite hand to opposite elbow.

And let yourself hang forward.

If Ragdoll isn't in your practice,

If that bind just isn't working for you,

Take a different bind or just release your arms.

What I want most for you here isn't so much got the bind.

I want you just present to your feet,

Present to your legs.

And the way we get grounded here in our legs is with a bit of softening actually.

So soften your knees here.

Just like you've been doing,

Fan out your toes,

Ground into your legs.

And then let's do a little bit of self-assist.

So go ahead and release your bind.

And I want you to bring your hands to the outsides of your shins.

So not right on the front of your shins where it's kind of bony.

Go to the outside where it's kind of meaty.

It's a little squishy.

And then I want you to press your hands into your legs.

And then create some resistance by pressing your legs into your hands.

Good.

Keep pressing.

Three,

Two,

And then one.

Release your hands.

On your inhale,

Rise all the way up,

Tadasana Mountain Pose.

Reach up,

Look up.

And then exhale,

Hands come to heart center.

Let's pause for a moment.

We'll open with the sound of Om.

Take a big breath in.

Exhale to empty out.

Inhale for Om.

Inhale,

Reach up,

Look up,

Mountain Pose.

As you exhale,

Forward Fold.

Inhale,

Step your right leg back into a lunge.

Take your upper body into a halfway lift.

And then left leg back,

Downward Facing Dog.

Deep breath in.

Deep breath out.

On your next inhale,

Step your right leg forward.

You're coming into a lunge,

This time with your right leg forward.

Upper body goes into a halfway lift position.

Now pull your back leg forward,

Feet together,

And fold.

As you inhale,

Stand all the way up,

Tadasana Mountain Pose.

And exhale,

Forward Fold.

We're going to take this to the left.

So left leg steps back,

Bend your right knee into a lunge.

Upper body kind of does this halfway lift position.

And then ground your hands,

Step back,

Downward Facing Dog.

Take a full breath in.

Big breath out.

As you inhale,

Step left foot forward into your lunge.

Halfway lift with your upper body.

Bring your right foot forward to meet left and fold.

Inhale,

Stand all the way up.

Exhale,

Hands to heart center.

Tadasana.

Reach up,

Look up.

Exhale,

Forward Fold.

Use your legs,

Step your right leg back into your lunge.

From here,

Downward Facing Dog or take a full Vinyasa.

High Plank to Low Plank.

Upward Facing Dog.

And we meet right in Downward Facing Dog.

So you can stay working right where we were with our like first modification,

First sun salutation.

Or you can add this full Vinyasa.

Alright,

Step your right foot forward on your next inhale.

Feet together,

Forward Fold top of your mat.

Stand up,

Breathe in,

Look up.

Fold forward,

Big breath out.

Leading with your left leg,

Step your left foot back,

Lunge.

Again,

Move right into Down Dog or Vinyasa.

High Plank to Low Plank.

Use your hands and your feet,

Upward Facing Dog.

Downward Facing Dog.

Deep breath in,

Deep breath out.

Bring it with the left foot,

Left foot forward into your lunge.

Nice,

Feet together,

Forward Fold.

We're going to do one more like that.

Stand all the way up,

Mountain Pose.

Inhale,

Exhale,

Forward Fold.

So you get the halfway lift as you step your right leg back.

So right leg back into your lunge,

Upper body lifts halfway.

And then Vinyasa of choice.

High Plank to Low.

Upward Facing Dog.

Use your outer shins here.

Downward Facing Dog.

Keep going,

Right leg forward,

Just breathe.

Step into your lunge.

Feet together,

Forward Fold.

And then rise.

Sip in a big breath,

Mountain.

Fold forward,

Empty it out.

Left leg steps back,

Lunge,

Inhale.

Go Yogi,

High Plank to Low.

Elbows in,

There you go.

Upward Facing Dog.

Draw your shoulders back.

Downward Facing Dog.

Big,

Big breath out.

On your next inhale,

Step your left foot forward.

Go right into your lunge.

Feet together,

Forward Fold.

On an inhale,

Stand up,

Mountain.

Bring your hands to your heart center and then just take a moment to thank the universe that you're alive.

Thank you,

Thank you,

Thank you.

Alright,

Now sit your bum down into Chair,

Utkatasana.

So both feet here are facing forward.

I want you to work towards getting all 10 of your toes forward.

And then see if you can work,

Come into the back side of your legs.

So the way I want you to do that is press your knees away from one another just slightly.

So that we work towards knees in line with hips.

Yeah.

And then if you don't feel anything happening in the back side of your legs,

I want you to drop your bum just a little bit more.

Three,

Two,

And one,

Forward Fold.

Halfway lift,

Inhale.

Same choice,

You can go to Down Dog or Vinyasa.

Height Plank to Low.

Upward Facing Dog.

We all meet at Home Base.

Downward Facing Dog.

Bring a little love to this one.

Ah,

Yeah.

And then let's do this.

Step your right foot forward,

Rise up into Warrior II.

So for most of our class today,

We've been forward,

Square forward.

Now I want you to open up wide into Warrior II.

Bend your front knee,

Stack it right over your ankle.

Reach your right arm forward,

Left arm back,

Almost like you're being pulled into different directions.

But instead of letting yourself get pulled,

Right,

Pulled into the chaos,

I want you to ground yourself.

Hug everything in towards your midline.

So imagine it,

Someone's pulling you,

Pulling you,

Pulling you.

Don't let them hug in.

OK,

Don't let them pull you,

You hug in.

Now from here,

I want to play a little.

So from your Warrior II,

I want you to press into your feet and then lift yourself,

Straighten your front leg into Triangle Pose.

And as you do this,

Reach your hands up overhead.

Yeah.

And then as we go back into Warrior II,

I want you to pull your hands towards heart center like you're coming into a prayer-like position.

And then as you settle into Warrior II,

Press your palms away from one another,

Pushing back into Warrior II arms.

So we'll do that again.

Inhale,

Press into your legs,

Straighten your legs,

Reach your hands up overhead,

Almost like you're going big and tall.

And then bring your hands towards one another,

Bring them back down to your heart into a prayer-like position.

Warrior II legs,

Press your arms away from one another.

Beautiful.

Let's do that two more times.

Inhale,

Straighten,

Reach up.

Exhale,

Bring your hands through heart center,

Sink your legs back into Warrior II.

And then last one,

Press into your feet,

Straighten out your legs,

Reach up,

Extend.

Exhale,

Hands through your heart back into Warrior II.

All right.

Now that your legs are good and warm,

Let's set up for Triangle,

Trikonasana Pose.

Straighten out your front leg.

I want you to kind of kick your hips back in space and shift forward to tilt into your Triangle Pose.

I want you to create three points of contact with the earth,

Right?

One with each foot,

So that's two,

And then one with your hand.

And if your hand does not reach the earth,

That's perfectly fine.

Bring your hand to something,

To a block,

To a chair,

To a table,

To a thigh,

Whatever you can do.

And then I want you to solidify that contact and use that contact as a way not just to sink down,

But to lift yourself up.

So imagine your feet and your hands like roots.

Think about pulling energy,

Vitality,

Nutrients in and up through your hands,

In and up through your feet.

Open up your chest.

There you go.

Yeah.

And then you can take your left arm towards the sky.

What I want for you though is keep your hand in front of your shoulder.

So keep your hand in front of your shoulder,

Twist from your ribs,

Three,

Two,

And then one.

Okay,

If you've gone out of whack,

Come back towards neutral.

We're going to shift into a Half Moon.

Bend your right knee.

Shift yourself forward.

So you're balancing on your right leg.

Take your left leg up towards the sky.

Open up into a Half Moon.

Right hand goes underneath your shoulder.

You could always lean back and find a wall here.

Let the wall support you.

Ground down through your legs.

Hug it in and up to lift yourself up.

Now take a risk,

My friend.

Look up.

Go for it.

Three,

Two,

And then one.

Forward fold.

Release your feet.

Separate your feet hip width distance apart or even a little bit wider.

And then take a bind of your choice.

You can go opposite hand to opposite elbow,

Fingers to big toes.

And then just give yourself a moment here to fold in,

To reconnect with self.

And presence yourself back to your tools,

What you have to do that with.

Your eyes.

Your lungs.

Ground a little bit deeper into your physicality.

There we go.

Big inhale.

As you exhale,

Go ahead and release your bind.

And then rise up into Utkatasana,

Chair Pose.

Bend your knees.

Drop your hips.

Wake up the backs of your legs.

And then take your arms up and out.

Mm-hmm.

So create some space here right now between your bum and your heart.

Stretch it out.

And then forward fold.

Halfway lift.

Inhale.

High plank to low plank.

Exhale.

Upward facing dog.

Use your legs.

Downward facing dog.

Step your left foot forward,

Warrior II.

And then stack your left knee right over your ankle and get super grounded,

Super connected into both legs.

Stretch out all your toes.

There you go.

And we're going to keep grounding into our legs.

I want you to feel your feet here.

So press into your feet.

As you inhale,

Straighten out your front leg and then reach your arms up overhead.

As you exhale,

Press down.

Come back into Warrior II.

Ooh,

Actually,

Let's add our fun thing.

We'll do it again.

Inhale.

Stretch up overhead.

I almost forgot.

As we exhale,

I think about this as sourcing to the heart.

So we come hands through heart center,

Back to the heart.

And then you press your palms away,

Almost like you're pressing,

I don't know,

Maybe you're peeling like an elevator door open,

Like pressing your palms away back into Warrior II.

We'll do it a few times.

Inhale,

Straighten your legs,

Reach your arms up overhead,

Almost like you're drawing like a half circle.

And then hands come back through the heart.

You source to the heart and then press your palms away as you sink down into Warrior II.

Two more times.

Inhale,

Straight legs,

Reach your arms up.

Exhale,

Source your hands through your heart center.

So come through Anjale Mudra,

Through prayer,

And then press your palms away.

Beautiful.

Last one like this.

Big inhale,

Reach up.

Connect,

Source it back down through your heart.

Warrior II.

And then triangle Trikonasana.

So straighten out your left leg,

Kick your hips back a little.

And then to create triangle,

You're going to shift yourself forward and start to,

It's not so much as a fold as it is an opening.

So you're bringing left hand down towards the earth.

I like to put my left hand just right under my shoulder.

And I encourage you to do the same.

Put your hand just under your shoulder.

You don't have to complicate it.

And if that doesn't touch the ground,

Then bring a block,

Bring a chair,

Bring a tool.

From there,

Your top arm can come to your hip.

Or if you're ready to take your top arm towards the sky,

Do so.

But keep your hand where you can see it.

Keep your hand in front of your shoulder.

What that will do is it'll protect your shoulder and then it will support you in twisting from your thoracic spine and your cervical spine versus your shoulders.

Your shoulders aren't too,

They move,

But they're not so twisty.

So you don't want to twist here from there.

We want to twist from our thoracic spine.

So think about here taking your left lung forward,

Top lung back.

Right?

Or left lung forward,

Right lung back.

There we go.

And then if you spun out a bit,

Come back towards neutral,

Lift yourself all the way up.

Bend your front knee and create your half moon.

Just kind of hop into it.

Right?

You know we're not going to be here long.

I know you can probably even see the time.

So just go take a little risk.

Ground into your left leg.

Fan out your toes.

You have to soften your left knee and then squeeze your left glute.

Now power up your right leg.

So your right leg is lifted up off the floor.

Power it up and open yourself up.

Maybe that looks like reaching up.

Maybe you look up.

Maybe you smile.

There you go.

Stretch it just a little bit more.

And then down dog.

Make your way to down dog.

Take a full breath in.

Full breath out.

From down dog,

Go ahead and come to your back.

Yeah.

If you need a little child's pose on the way,

Take it.

Sometimes I like to drop my knees.

Take a child's pose and then come to my back.

So your choice.

Once you're on your back,

Though,

I want you to bend your knees.

Plant your feet on the floor.

And then walk your feet so they're just slightly in front of your knees.

Perfect.

All right.

That's going to allow you to come into the front of your feet.

And that's really what I want you to feel here.

We're going to use our heels,

But I want you using the front of your foot a little bit more.

OK?

So press into the front of your feet.

Roll your shoulders underneath your back body so they're nice and nice and stocked for you.

And then we're going to just play with breath a little and bridge.

So as you press into your feet,

I want you to inhale.

Take your hips up towards the sky.

And then exhale.

Lower right back down.

Do a couple more.

So press into your feet.

Inhale.

Lift up into bridge.

And then exhale.

Lower yourself just right back down.

Good.

We're going to do a few more.

If you want to keep going up and down with us,

Go for it.

Otherwise,

You can just go up and hold.

OK?

So I'll call a couple more.

We're going to inhale.

Ground into your feet.

Draw your shoulders back.

Take your hips to the sky.

Think about pulling your feet towards your bum.

So you wake up your hamstrings.

Yes.

And then lower down.

Right.

Or the option to stay.

We're going to do two more.

Ground down.

Inhale.

We lift.

Give a little pull to your feet.

Squeeze your bum.

Exhale.

Lower.

OK.

Now this last one,

We're all going to hold.

So if you're holding,

Stay with it.

Ground down with your feet.

Inhale.

Lift up.

While you're here,

Ground again into your feet.

Press into the front edges.

The front.

And then pull your feet back towards your bum.

I really want you to feel like the underside,

The underbelly of your legs start to wake up and say,

Hello,

Hello,

Hello.

Create sensation right now.

Good.

Squeeze your bum and lift yourself up a little bit more.

There you go.

I know you feel something happening in your legs and that's what you came here.

You came here,

I know,

To get grounded and that's what's happening.

So ground even more.

Make your feet bigger.

Stretch out your toes.

Good.

Use your legs.

Lift up,

Up,

Up,

Up,

Up.

And then lower all the way down.

Whoa.

Exhale your breath.

Let your knees just rock from side to side.

So much goodness,

Guys.

So much goodness.

From your rocking of self,

We're going to just rock into a happy baby.

So pull your knees towards your chest and then take them wide apart.

You can stay right here.

This is perfect.

Or you can go a little further.

Make the bottoms of your feet face the sky.

So knees are nice and wide.

Feet face the sky.

And then from there,

You just grab what you can reach.

Grab your thighs,

Grab your shins,

Outer edges of your feet,

Whatever's there.

And then invite in some rocking,

Some movement.

Rock side to side.

And then now,

Like,

Settle in.

Ground yourself through breath.

Let's breathe together.

Deep breath in.

Deep breath out.

And just a gentle reminder,

Your breath is always here for you.

So come back into it.

Full breath in.

Full breath out.

Now start to slow down your rocking.

And then very,

Very carefully,

I want you to begin to just pull your knees right back towards center.

Give yourself a hug.

Maybe even blow yourself a kiss.

There's some kisses for you.

And then land in Shavasana.

So traditional Shavasana,

You take your legs out long,

Arms down alongside your body.

If that doesn't work for you,

I want you to invite yourself into something that works.

Let your body come into a restful position,

Whether it's long and flat or whether you lay on your side.

And allow yourself to soften your gaze or close your eyes.

And for a few moments,

Embrace just being.

Embrace stillness.

Shavasana.

You.

Take a deep breath in.

Open your mouth,

Sigh it out.

Begin to come back and reawaken to your newly grounded body.

Reconnect into your feet,

Your legs,

Your arms,

Your hands.

Rock your head a little right to left.

And then as you feel ready,

Pull your knees back into your chest.

Give yourself another hug.

And from there,

Roll over to one side.

And then as you lift up,

This is one of my favorite places to just reground.

As you lift up,

Press into the earth and get really present to your connection with the earth.

That's really one of our most common,

Most constant access points,

Right?

Is the earth we inhabit,

The earth we live on,

We walk on.

So use that earth to rise all the way up to your seat.

Once you're at your seat,

You have another opportunity to get reconnected,

Re-presence to the miles and miles of earth beneath you.

The earth that connects each one of us.

And then from that earth,

Lift up,

Lengthen.

And let's close just how we began with the sound of om.

Take a breath in.

Exhale,

Empty your breath.

And then inhale for om.

Ah om.

I hope you have the most,

Most wonderful day.

Thank you so much for pressing play.

Namaste.

Reviews

Hello beautiful 🌷🌸🌷🌸🌷Thank you so much for the wonderful yoga session 🌞⭐️🌞it gives me smiles🗺️grounding and joy 🪻🎀🪻much love 🕉️Namaste

Fantastic practice! Thank you. Will bookmark. 🙏🏻

I loved this guided yoga routine. Very spot on cuing and directions. Gentle and focused and easy to follow. Thankyou🙏

Great class thank you! ❤️

Very energising as well as grounding, with just the right pacing. Will return often! Thank you very much ❤️